TrainingBuild up gradually. I always follow the S.M.A.R.T principle when designing a training plan. Specific, measureable, achievable, realistic and time. This gives clear direction around which you can build a schedule. The guideline to increasing mileage is to add no more than 10% each week. This is to allow your body to adapt to the high mileage and not overload the body and risk injury. Hasten slowly increase intensity gradually. For a typical training week I would include a 1.long slow run(for endurance, 2. tempo run (for lactate threshold) and then the 3. session would be either speed (for enhancing muscle strength and power)or interval(for maximum aerobic capacity vo2 max) or fartlek (speed play) or hills(for endurance and strength)session. I would also follow a hard day by an easy day or indeed a rest day.

Stretching

It’s a good idea to stretch before and after you run, it helps to have a good range of motion in the joints and length in the muscles. Warm up first (only stretch when muscles are warm) then you can either pre-run static stretch spend 10-15 seconds on each stretch or pre-run dynamic stretch spend 30-60 seconds on each exercise . Post run stretches should never be left out or you’ll know about it the following day especially after a high intensity workout. You may get a feeling of DOMS (delayed onset of muscle soreness) Stretching alleviates tightness of overworked muscles. Stretch all major muscles groups for about 20-30 seconds stretch only to the point of tension. Remember to breathe deeply through the stretch. I also use a rope for tight hamstrings, glutes and quads to properly stretch them out. For really tight muscles self-massage or a foam roller is useful. After a hot shower or bath when muscles are nice and soft use some rapeseed or olive oil and massage the area of tightness or pain alternatively roll over the area using a foam roller or hard ball about 10-15 times this might help release the tightness. If this fails a good deep tissue massage is your answer and well worth it!

Strength Training

Strength training complements speed. I strength train three times a week on my easy running days but allow a day recovery between each session. This helps reduce injury, correct muscle imbalance and improve speed and good running form especially towards the end of a long run/race when there is nothing left to give. As a beginner join a local gym or seek advice from a personal trainer or experienced resistance coach to get a beginner programme and safety guidelines.When you have gained sufficient knowledge all the exercises can be performed at home with a few dumb bells, kettle bells, medicine ball etc. Pilates can be another good balancing activity for runners it also helps with muscle balance, core stability and posture very efficiently.

Rest

The day after every challenging run go easy or take a day or two off. This will allow your body to adapt to the intense effort, repair where needed and recuperate for the next strong effort. If you continuously run hard every day you will get burnt out and the signs are feeling tired, irritable, sluggish,and slow with very little motivation. A rest day should be considered a training day and slot into your training week. Listen to your body and rest accordingly. On some rest days I would do a recovery yoga routine that promotes recovery, stretches out tired muscles, opens stiff joints and a feeling of being re-energized it also helps with correct breathing technique. By Maria O’ Keeffe McCarthy